Putting the CAN in a CAN-DO Healthful Meal: Chili Recipe

In honor of canned foods month, we’ve developed a yummy recipe using canned foods. Now you can see how easy and nutritious cooking with cans can be!  This chili recipe is chock-full of healthful nutrients. It has protein and fiber from beans, and vitamins and minerals from veggies. This dish is an easy one. It takes only a few minutes to prepare, then you can let your crockpot do all the work!

 

Set-It-and-Forget-It Vegetarian Chili

Makes 6 - 8 servings

Ingredientsveggie-chili

1 onion, diced

2 T chili powder

2 t ground cumin

2 C water

1 28-oz can diced tomatoes with green chilies

1 15-oz can red kidney beans, rinsed and drained*

1 15-oz can black beans, rinsed and drained*

1 15-oz can corn, rinsed and drained

*Substitute any type of beans you like: garbanzo, pinto, cannellini

Directions

1. In a crock-pot, combine all ingredients. Cover and cook on Low for 6-8 hours or high for 3-4 hours.

* Can alternatively cook in stockpot, sauté onion with spices until soft. Add remaining ingredients and boil, reduce to simmer and cook for 30 minutes. Enjoy!

 

More info on the healthful benefits of the ingredients in this recipe:

  1. American Heart Association: The Benefits of Beans and Legumes 
  2. Feeling Good with Fiber: A Quick Reference Guide to Dietary Fiber